• Before Competition athletes can maximize muscles glycogen stores with a "modified CHO load". This means resting (tapering activity) and consuming a high CHO diet a few days prior to an event. This gives muscles a chance to fill CHO stores. For athletes who eat a high CHO diet daily, 2-3 days of rest is important before competition.

• To activate glycogen storage after competition, athletes should eat or drink high CHO immediatly after exercise (ideally within the first 15 minutes). Eating small, frequent CHO snacks in the 2-4 hours after exercise is the best way to replace muscle energy (fruit, yogurt, crackers, bagels).

A meal eaten 2-3 hours before competition, should consist mainly of CHO foods and be low in fat and protein. Protein and fat take longer to digest and are likely to leave athletes feeling uncomfortable if eaten close to competition. Fluid should be consumed with the meal. Avoid gas forming or unfamiliar foods and alcohol. 

    Examples of pre-event meals: 

• cereal, milk, fruit, toast
• yogurt, muffin, fruit
• soup, sandwich, with lean meat, milk
• small portion of pasta with tomato sauce

Prior to competition: In sports where heavy sweat losses occur, drink water up to 2 hours before start time, then stop drinking. Five to 10 minutes before the event begins, consume as much water as is comfortable (2 cups/500mL or more). This allows time for the bladder to empty, then provides fluid (that will not reach the bladder) to help keep the body hydrated. 

During competition: Drink 100mL-250mL (1/3c. to 1c.) every 15 to 20 minutes. Athletes who sweat heavily or exercise in hot conditions should drink more. 

After Competition: Quenching thirst does not satisfy the body's need for water. Limit or avoid alcohol, tea, coffee, or cola beverages. All are "diuretics". These may increase urine output and fluid loss. 

• If travel time is longer than a few hours, pack snacks (sandwiches, muffins, yogurt, juice, fruit, cheese, crackers, peanut butter & jam) rather than having to purchase whatever is available at gas-stops. Carry a full bottle of water.

• If meals are consumed en route, plan stops in advance to ensure that good food choices are made (choose a restaurant that serves pasta or thick crust pizza instead of fries and burgers). Alcohol should not be consumed prior ro competing.

• If travelling by plane, be sure to drink plenty of water during the flight. Even a few hours in the air can cause significant dehydration. Take your own water bottle and pack your own snacks. Note: Some flights offer special meals for athletes. Check with the airline.

• Althetes should have a good dinner the night before competition begins, or a substantial lunch if the first event is in the evening. A meal high in CHO is ideal for energy (pasta with tomato sauce is a great choice). Be sure to consume fluids.

• Breakfast should be primarily carbohydrates for easy digestion (cereal, milk, fruit, and toast, rather than eggs and sausages) and eaten two to three hours prior to a performance.

• At restaurants, to ensure a balanced, high CHO, lower fat meal, order: extra rolls, rice, pasta or potatoes (instead of fries), milk or juice, salad dressing on the side, toast lightly (or "un") buttered.

• If competitions are scheduled throughout the day, athletes may not have the time or inclination to eat normal "meals". In this case snacks should be scheduled to make sure energy levels are maintained. Find out in advance what the canteen will sell or if stores and restaurants nearby will be open. If available food is not satisfactory, you may wish to take your own. Non-perishable items like juice, fruit, crackers, muffins, cheese -- even a jar of peanut butter and a loaf of bread help ensure the energy consumed also supplies the nutrients so important to good performance.

• A large jug of water or sport drink should be available to drink during and between events. Athletes should consume water regularly during the day in addition to soups, milk, juice, and other fluids.

• Supper should be eaten after a full day of competition, even if the athletes are tired, to ensure the body is well-fuelled for another day of competition. Include CHO foods and fluids.

• Athletes too nervous or upset to eat much during competition, should know what they are able to consume (even if it's just soup, milk, sports drinks or juice) and be sure it's available. Meal replacement beverages (nutritional sports drinks) may be useful for such induviduals.